Notice how easy it is to
focus attention within space. By regulating attention in space, the
processes of time and causation (chain of mental events) also are easily
regulated. Focusing one-pointed attention in a specific space in the
inner world of meditation is a real key to transcending time, space, and
causation. Start with this image, but then close your eyes and place
attention in the space of the navel center, heart center, throat
center, or eyebrow center, and similarly go deep into the stillness and
silence, which is there.

Start with 15-20
seconds.
Then 30-40 seconds.
Then 1-2 minutes.
Then longer.

(This is a yoga
meditation practice called trataka.)(Turn on your
sound.)